When you have big boobs, performing certain exercises can be a major pain in the ass (and chest, and back, and neck). To get a solid workout without wearing every sports bra you own, swap high-intensity moves for lower-impact movements that work the same muscles. Here are six examples you can perform together for a full-body workout from Instagram fitness star Anna Victoria, a certified personal trainer and creator of the Body Love app.
Perform the exercises as directed below, completing the designated number of reps before moving onto the next exercise. Then, repeat the entire circuit three times for a total of four rounds. For strength-building benefits, repeat the workout four times a week.
1. Instead of squat jumps...
Try squat to toe raises.
This alternative engages your butt, the front of your thighs, inner thighs, and calves just as much as squat jumps, all without the boob bounce that results from jumping.
How to do it: With your feet a few inches wider than shoulders-width apart, toes pointing slightly outward, bend your knees until your thighs are parallel to the ground. Next, extend your legs, and lift your heels as high as you can. Then, squeeze your butt for a full second. That's one rep. Continue for 15 reps.
2. Instead of mountain climbers...
Try plank up-downs.
The exercise engages your shoulders, upper back, and core without jostling your chest.
How to do it: Start in a push-up position with your legs together and wrists beneath your shoulders. Lower your left forearm to the ground, then lower your right forearm, keeping your body in a straight line from your head to your heels. Immediately return to starting position by placing your left palm, then your right palm, on the ground and extending both elbows. That's one rep. Repeat, leading with your right arm to complete the second rep. Continue for 10 reps on each side.
3. Instead of jumping lunges...
Try split squats.
Both moves target the same muscles – your glutes, quads, and hamstrings – but split squats eliminate uncomfortable bounce.
How to do it: Stand with your left leg two to three feet in front of your right leg. Bend both knees 90 degrees, keeping your chest high with your shoulders directly over your hips. Pause, then extend your legs to return to the starting position. That's one rep. Continue for 12 reps, then repeat on the opposite side for the same number of reps.
4. Instead of burpees...
Try plank walkouts.
Just like burpees, low-impact walkouts target your shoulders, upper back, core, and hamstrings – no jumping required.
How to do it: Standing with your feet hips-width apart and legs straight, knees soft, bend from the waist to place your palms on the ground an inch or two in front of your toes. Walk your hands forward until your body forms a straight line from your head to your heels. Keeping your legs as straight as possible, walk your hands back toward your feet. Stand up to complete one rep. Continue for 10 reps.
5. Instead of skater lunges...
Try side lunges.
Both moves engage your butt and inner thighs, but the latter cuts out boob bounce.
How to do it: Stand with your feet about a foot wider than shoulders-width apart. Keeping your right leg straight and knees behind your toes, bend your left knee 45 degrees. Pushing through your left heel and squeezing your left glutes, straighten your left leg and return to stand. Repeat the movement on your right side. That's one rep. Complete 10 reps.
6. Instead of jumping jacks...
Try star squats.
Jumping jacks can seriously shake up your chest, but star squats fire up your butt and inner thighs just as well.
How to do it: Stand with your feet a few inches wider than your hips, with your toes slightly turned out and your arms extended overhead. Keeping your chest high and gaze forward, bend your knees and lower your arms out to the sides until your fingertips reach your toes. Pressing through your heels, reverse the movement to complete one rep. Perform 20 reps as quickly as you can.
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